scott115

New Years Day: Sweat for a cause

Sat, 28 Dec 2019 01:03:37 GMT

New Year. New Chapter.

Happy New Year!

Thu, 10 Jan 2019 19:35:46 GMT

Our New Year’s Day 2019 Workout Crew

To welcome in the New Year we have an annual workout on New Years Day. This year we worked out for MadDog Dollars, and then enjoyed a lovely auction brunch at Clubhouse 56.

For 2019 we’re focusing on making one performanced based goal to achieve before 2020. (That’s right 2020!!) We’re ready to use this New Year momentum to refocus ourselves on getting enough nutrients, and making enjoyable activity a priority.

Participants earned bucks for every rep they did. The big prize was $100 off a month of training. Other prize favorites were our “Friends who SWEAT together STAY together” shirts, and a Hue Paint and Sip gift certificate.

(Shout out to my new neighbor Hue Paint and Sip located on 57th and H Street, to paint your stress away check them out at www.huepaintstudio.com )

Some decided to try to complete the entire workout, while others decided to chose the exercises that earned the most cash. It was a fun time for all!

We were all impressed by the brunch at Clubhouse 56. They had a breakfast buffet that included a veggie scramble, tater tots, bacon, sausage, tortillas, and toast with side of guacamole and cheese. They also let us bring in a fruit and veggie tray, infused water, and our favorite electrolyte recovery drink ( Try it at home: 2oz pineapple Juice, 6oz Coconut water, and 8oz Water).

Our delicious brunch spread

Enjoying a lovely celebration meal together

Check out our very happy winners!

The New Year is a great time to renew your effort to focus on healthy habits. Don’t forget to make realistic goals….AND for goodness sake be sure your activity is fun, and your food is satisfyingly delicious.

Wishing you all a happy and healthy a New Year!

Xoxo,

MadDog Meg

Refit Restorative Exercise with Miya Simpson

Tue, 30 Jan 2018 00:00:00 GMT

Article- Breathing Matters. By Miya Simpson CPT, CAFS, FMSC

One of the trivia questions I ask in my breathing workshops is: Which movement happens more often, breathing or blinking? The correct answer is breathing, because we don’t normally blink in our sleep. But why does breathing matter so much? The movements that we do most have the greatest impact on our functioning and performance.   

Can you imagine doing jumping jacks while holding your breath? Breathing impacts our external movement, our digestive system, our sleep, and our nervous system’s communication. When breathing is inefficient, the brain perceives this as a threat to life, and normal functioning is disrupted. The “fight or flight” mechanism gets turned on, posture muscles get recruited (compensate) to do the job of the breathing muscles, and so begins the injury cycle. For these reasons, restorative breathing exercises are a foundational component of all our exercise programs.

  Office, car, computer, and cell phone postures have played a huge role in the dysfunctional breathing epidemic in our culture. Whether you’re training for sports or everyday life, your training demands efficient breathing. My favorite strategy to improve this critical movement: balloon breathing.

There are several techniques, but a great start is 90/90 balloon breathing. Balloon breathing trains the “core”, and by “core” I mean the diaphragm, which is the true core. The diaphragm is our primary breathing muscle. When we help the diaphragm do its job, we release tension in all the muscles of the torso that were compensating for the weak and poorly positioned diaphragm. Blow the balloon up with 4-6 breaths in a row, always inhaling through the nose and exhaling through the mouth into the balloon. Then hold the breath at the end of the exhale for 3-5 seconds, empty the balloon and begin again.   

Why does breathing matter so much? Well Neil Rampe the Head Athletic Trainer for the Los Angeles Dodgers put it this way "It's like driving with your alignment off, you can compensate by over-steering, but if you don't correct it, your tires wear out after 30,000 miles instead of 60,000". Efficient breathing is one of the best gifts you can give to yourself. Try balloon breathing 3-4 times a day to start reaping the benefits of efficient breathing.   

For more techniques on how to build a strong foundation come to our next free workshop on Feb3rd from 12pm-1 pm at Action Fitness Community in East Sacramento.

3 Ways to Add Veggies to Breakfast

Mon, 09 Jan 2017 16:44:21 GMT

Most of us know we could add some more vegetables to our daily menu.

Vegetables provide vital water, vitamins, and minerals to our diets. Starting off with a serving of vegetables is a great way to kick off a nutrient packed day!

Here are a few ideas on how to add more veggies to your daily routine:

1) Fruit and Veggie Smoothies

The general rule is 70% Fruit 30% Veggie, covered in your favorite liquid.

Recipe Idea:
1 Banana (frozen or add 3 ice cubes)
1/2 C Mango or Pineapple
1 Handful Spinach
8-10 oz Unsweetened Vanilla Coconut Milk (or other liquid)

2) Veggie breakfast potatoes

Sautee 2 tbsp raw garlic, 1/4 purple onion, and a pinch of salt in your favorite oil.

Then add 1 chopped potato, lightly cover in oil, and cook until potatoes are no longer firm

Add 1/4 cup zucchini and 1/4 cup mushroom, and cook until veggies are tender.

Remove from heat and enjoy with sour cream, salsa, or ketchup.

3) Veggie stuffed breakfast burrito

First Sautee 2 tbsp raw garlic, 1/4 cup onion and a pinch of salt in your favorite oil

Then add 1/4 cup mushrooms and cook until tender.

Add 1/2 cup chopped spinach and 2 mixed eggs.

Cook until eggs reach your desired consistency.

Warm a tortilla and then fill with veggie scramble, avocado, and salsa

Vegetables are crucial for energy and a healthy body. Try these meal ideas and feel the benefits of whole foods.

WIND Youth Services Workout

Mon, 09 Jan 2017 16:42:24 GMT

Homelessness among teens in Sacramento has sky rocketed over 500% in the past few years. Wind youth services is Sacramento’s only non-profit specifically working to tackle this dire problem. I have worked with Wind in the past, and they are an amazing organization. For the month of November, I invited everyone at my studio to get involved by donating items on their supply wish list.

We collected donations all month long, and then had a supply drive boot camp on the last day of the fundraiser. No MadDog event would be complete without a tasty snacks and a themed workout! We uncovered different facts about Wind, fitness, and homelessness as we sweated our way to a help raise awareness. We were lucky enough to be joined by a bunch of kids under 12, which made the workout even more fun!

Ashley Stefan-Curry, Wind Community Resource Manager, came and gave us more facts about youth homelessness, and what Wind is doing to combat the problem. It was great to hear about all the wonderful services Wind offers: housing, counseling, food, living supplies, and activities. She also reminded us that they are always in need of community volunteers to get involved on a wide variety of levels.

We were able to collect over 15 backpacks, 10 sleeping bags, clothes, suitcases, first aid supplies, and countless amounts of personal hygiene products.

We collected so much stuff that the Wind representative was not able to fit it all in her car! When I took the rest of the supplies over to the day center I had the pleasure of meeting two of the teens who take advantage of Wind’s services. They were so excited and quickly requesting to be able to take a backpack and sleeping bag. It was heart breaking to see these young minds having to overcome so much – but I’m so grateful to have Wind working to help.

For those of you who contributed to the cause – THANK YOU THANK YOU THANK YOU. I can’t tell you how much I appreciate you getting involved.

We can end homelessness among our youth, but we need support from everyone in the community.

Wind is always collecting donations and looking for volunteers. Get more information on joining the fight by visiting www.WindYouth.Org

Health At Every Size: LIVE!

Mon, 09 Jan 2017 16:38:30 GMT

Health At Every Size: LIVE! was a huge success.

Thank you to all the sponsors, volunteers, speakers, and participants who supported this event. For anyone who wasn’t able to make it, we should have the video up soon and please check out www.HaesLive.com for more highlights, pictures, and resources.

I started planning this event with local registered dietitian Nicole Geurin with 3 goals:

1. Banish some common health myths
– Dieting Works / Calories In VS Calories Out = Weight Loss

Within 5 years 95% of dieters gain the weight back, many more than they lost.

– Thin = Healthy / Fat = Unhealthy

Healthy comes in all sizes

2. Let people know there is a medically backed weight neutral approach to health, and give them resources to pursue it.

Health at Every Size

Connie Sobczak founder of “The Body Positive”

3. Encourage people to pursue enjoyable movement, and nourishing food

I’m happy to say mission accomplished! We were able to raise over $400 for the Association For Health and Size Diversity, and had a energizing time moving, eating, and then listening to inspirational speakers, and health educators.

The movement to bring back balanced nutrition and enjoyable regular exercise is here!

Join us in reclaiming your health and happiness

Ways to get on board:
1. Turn off the Negative
Unfollow/Unsubscribe/Delete any pages you follow that encourage restrictive diets, quick weight loss, and unrealistic body image
Body Positive Social Media:

Facebook
AdiosBarbie
The Body Positive
TheBodyIsNotAnApology
TrainHardOrGoHomeSacramento

Twitter
Kindologist
NicoleGeurin
MissInformed11
TrainHardSac

Instagram
HaesLIve
Happsters
Beauty.beyond.bones
Effyourbeautystandards
TrainHardOrGoHomeSacramento

Blogs
https://nicolegeurin.com/
http://theloveyourselfchallenge.tumblr.com/
http://blogs.psychcentral.com/weightless/
http://carolrossettidesign.tumblr.com/
http://www.thebodypositive.org/

2. Read a body positive books regularly
Health At Every Size: The Surprising Truth About Your Weight By Dr. Linda Bacon
Embody: Learning to Love Your Unique Body (and Quiet That Critical Voice!)
by Connie Sobczak
(Here are some other suggestions: https://haeslive.com/books/ )

3. Try new(or revisit old) types of movement
Ask yourself what you enjoy. Adult Dance, Recreational Sports, Strength Training, Swimming, Walking, Hiking, Running, Roller Derby, or Zumba are all idea’s to consider.

4. Start a Mindfulness practice
Like meditation, coloring, or volunteering

5. Brain Training
Watch your language, and work to speak about your body, and the bodies of others only in positive ways. Lose fat burning, calorie counting, and phrases like “does this make me look fat?”

For More information check out:
https://www.sizediversityandhealth.org
www. haes community.org

Fitness Anywhere

Mon, 09 Jan 2017 16:24:47 GMT

Fitness Anywhere
As seen in

Feb 2016

Staying active can often feel like an extra chore at the bottom of our priority list. Making it to the gym can require an extra few hours in our day that many simply don’t have.

Exercise has too many benefits to count. Taking time out for yourself to get your heart rate up, increase circulation, and relieve stress is crucial to any health plan.

Making a schedule of when you plan to get structured activity in is a must have for your health goals. But for those days when life just won’t cooperate – try 1 – 30 minutes of my Fitness Anywhere plan.

Things you can do anywhere:
1) Take the stairs – Don’t under estimate the value of little bursts of activity through the day, or week. Anytime you see a set of stairs use them to help you get some extra circulation. If you don’t encounter stairs, walking around the block or parking lot is an easy to find substitution.

2) 60 Second Wall Sit – Sitting on a wall with your knees in line with your hips while you brush your teeth, watch TV, or at any other time is a great way to strengthen your knees, abs, and leg muscles.
3) 60 Seconds of Jumping Jacks – First thing in the morning, before a meal, or pre-shower jumping jacks are easy to do, require no equipment and are a great total body work-out. If you need to lower the impact, try stepping out with one leg at a time instead of jumping.

10 Minutes : Warm Up – 2 Sets/ 10 Reps Work-Out – 1 Set / 15 Rep

When time allows repeat the circuit once or twice, cool down by repeating the warm up.

Every minute really does add up. If you were to get in just one minute a day by the end of the year that would be 6 hours of exercise. Get in 10 minutes 3 times a week and by the end of the year you will have racked up 24 hours of activity.

Whatever your goals are be flexible with your approach, and for more workout ideas, recipes, and motivation check out our blog at www.TrainHardOrGoHome.com .

Sticking to your New Year’s Resolutions

Mon, 09 Jan 2017 16:22:53 GMT

And some moves to help you get there…

Click here for the Sac and Company segment that inspired this blog

Every January 1st (or the first Monday of a new year) gyms, parks, and fitness trainers are swarmed with people hoping to make this year different from the last. The reality of the matter is 1/3 of the people who make New Year’s resolutions are give-up before February 1st , 73% give up before meeting their goal, and only 8% are successful.

So why make resolutions at all? If you don’t make them you can’t break them right? The flip side is if you don’t make them, you can’t achieve them either.

Making a plan means you’ll likely do better than you would if you had made no plan at all. So how do you get into that elite group of 8%? Bottom Line – don’t stress about it.

Here are some tips on how to make this year a healthier one:

1. Having a plan is better than none at all . In the words of Bruce Lee:

2. Don’t Give Up! Just Modify.
This time a little advice from the very motivational Tony Robbins:

There’s nothing wrong with re working your plan after you’ve figured out the first approach doesn’t work for you.

3. Celebrate your Journey

Success isn’t always the best teacher. Use your mistakes to help you make progress. Any athlete will tell you they miss way more shots than ever make.

4.Focus on Specific Goals. People who make specific goals are 10x more likely to reach them.

Not: I’m going to work-out
Try This: I’m going to make time for at least 3 hours of structured activity a week
If you’re someone who gets discouraged from not reaching you goals, then set a goal you know you can achieve, and give yourself room to do better.

This year at whatever point you are at in your health and fitness routine give yourself credit for the good things you’ve done so far and…

5. When you can’t make it to the gym or do a complete workout, try this quick routine:

Warm Up – 10 Reps on Each

Quick Anywhere Work Out
10 Reps of Each / 1-4 Sets (whatever you have time for)

Shop East Sac Holiday Fun Run

Mon, 09 Jan 2017 16:18:40 GMT

This year Small Business Saturday coincided with Shop East Sac. Shop East Sac is a passport program put on by the East Sac Chamber. Participants visit at least 10 small local businesses to receive a stamp, which makes them eligible to win a $1,000 Shopping Spree.

To support small local businesses, work off some holiday calories, and get some activity we decided to do a Holiday Fun Walk/Run.

Everyone was all smiles at the start of the walk/run

Our first stop was just a mile down the street at Blue Sky Day Spa.

Next, we headed over to Folsom and 32nd to visit East Sac Mercantile, Krazy Marys, The Pink House, Sparkle Bridal Couture, and Eyes of East Sac.

After that we headed to Chocolate Fish Coffee Roasters for a coffee/tea break.

We were lucky enough to be joined by Owner Edie Baker.

Next we started the trip home, stopping at Talini’s Nursery, and Article Consignment.

Finally we ended with a healthy brunch, prepared with our fitness goals in mind, from Cabana Winery.

Everyone received raffle tickets for participating, doing extra exercises, supporting our sponsors, and wearing festive gear. Congratulations to all our raffle winners

Thanks to Sparkle Bridal Couture, Chocolate Fish Coffee Roasters, and Blue Sky Day spa for donating raffle prizes to help make this event a successful one!

And thanks to Cabana Winery for preparing a delicious healthy brunch.

By the end of the day, participants had walked/ran 4.6 miles.

Great job everyone!

I hope you all had a great time, and will join us for our next costume run.

On Recovery

Fri, 06 Jan 2017 20:01:31 GMT

When race cars speed around the track they burn rubber, loosen screws, and use gas. Any car that doesn’t stop for the pit crew isn’t going to last very long on the track, or in the race circuit. It’s surprising how cars resemble the human body. And how much our lifestyles have changed our bodies from luxury sedans to race cars. Our high paced life style leave some bodies in the dust.

It’s always interesting to see the 70 year old in the assisted living facility, who needs help tying their shoes- and the 70 year old still completing 5K’s, and out running the 30 year olds. You have to ask yourself how you want to age, and what you can do to accomplish your goals.

We treat our bodies like race cars, and rarely stop by to see the pit crew. To reach and maintain your fitness goals, and get the most miles out of your ride it’s important to take the time for regular tune ups. After all your body is the only vehicle you get.

Check out my 4 Tips to A Speedy Recovery and a Long Ride

1) Sleep- A recent study showed that dieters that got 7.5+ hours of sleep regularly, lost twice as much fat as their sleepy counter parts. [1] Not sleeping enough can cause your body to store fat, increase your blood pressure, decrease your ability to perform regular tasks, and have negative effects on your immune system. The average adult should regularly get 7.5-8.5 hours of sleep.

2) Hydration- In spite of the fact that about 75% of the body and lean muscle tissue is water, many still load up on sugary sodas and caffeinated drinks to quench their thirst. Studies regularly prove water’s ability to speed up the metabolism. Being properly hydrated ensures you’ll be able to work your hardest during your work-out, and recover faster by transporting nutrients where they’re needed. Proper hydration can also increase energy and ward off chronic disease and pain. Hydration is more than water. Electrolytes are also key to staying hydrated. Check out the TrainHardOrGoHome blog or Facebook fan page for an easy homemade Electrolyte recipe, or try coconut water. Exercising adults need 80-96 ounces of water per day. Caffeine, intense exercise, and a weight loss goals means more H2O.

3) Post Work-Out Nutrition – After your work-out you’ve depleted your body of glycogen, and torn down your muscles. The next step is to rebuild them. Your body uses carbs to replenish energy and aid in the distribution of protein to repair muscles. You have a 30-45min window when your body is best able to absorb nutrients. Eating you largest meal and being sure to include both protein and carbs are vital for the most efficient recovery. For maximum recovery shoot for between 0.15-0.25 grams of protein per pound of your body weight and between 0.25-0.4 grams of carbs per pound of body weight. If you’re very overweight, use your goal weight when calculating how many carbs/protein to eat.

4) Flexibility Training- Flexibility has to do with the ability of your body parts to use their full range of motion. Limited range of motion can lead to chronic injury, pain, permanent joint damage, and decreased strength potential. Keeping all your muscles flexible puts less stress on your joints and back. A regular flexibility routine is vital to reaching your full fitness potential, and maintaining it. After warming up, stretching should be performed before and after work-outs, and daily for maximum benefits. Yoga is also a great way to increase flexibility.

As you speed through your daily tasks, and work-outs be sure to take the time to rest and recover. Remember you can’t trade your body in.

If you’re ready to live BALANCED, healthy and fit, enjoy the support of a fitness community geared at realistic lifestyle changes with Action Boot Camps! Not sure if a Fitness Community is for you? Mention this article for a free work-out and come see for yourself.

A Very Warm Winter

Fri, 06 Jan 2017 20:01:30 GMT

For most people the New Year is a chance to finally take a breath and start fresh. The holiday hangover has finally worn off, we’ve thrown away our New Year’s party hats, and we’re all settling into 2015. After the New Year’s Resolution buzz dies down- many of us find ourselves falling into the same bad habits as last year. Whether you’ve fallen off track, or are doing what it takes to hang on, check out my tips for keeping your work-outs HOT all winter long.

1) Try something new – In 1785 Poet William Cowper wrote, “Variety is the spice of life, it gives it all its flavor.” He couldn’t have been more right, not only does your body break down from repetitive movements, so does your mind. Sacramento has a plethora of activities. From rock climbing to zumba, indoor spin to year around outdoor swimming, pole dancing to hot pilates, there’s no reason to get bored with your exercise routine around here.

2) Join a sports team – Whoever said, “Make your workouts fun, and they won’t feel like work” was lying – it still feels like work. But it’s a heck of a lot more enjoyable if you’re having fun while you’re doing it. Remember how much fun you had playing sports in high school? Your sports career doesn’t have to retire with your jersey. Bad at sports? Doesn’t matter. You can still have fun, get in shape, meet some great friends and enjoy some good old fashioned team work. Plenty of adult leagues are just for fun. Try ultimate Frisbee, soccer, foot golf, basketball, or softball.

3) Find an activity partner – Misery really does LOVE company. Working out with the right friend guarantees that you’ll work harder and stick to your program for longer. Ask a co-worker, friend, family member, or significant other to commit to being active with you one day a week- then make it happen. Or try registering together for an upcoming race. You’ll also be more likely to try new things if you have a partner in crime.

4) Gamble – There’s a reason gambling is a multi-billion dollar industry, which has gone on, and continues to go on EVERYWHERE. We like to bet. Bet a friend or family member you’ll stick to your work-out schedule, not eat out, or bring you lunch to work every day. Loser buys the winner a healthy lunch – or put some cold hard cash on it. Get a group together, or form small teams, for larger prize pots, and more fun. Try to make your bet based on performance not results. (Bet you’ll run a mile twice a week over who will lose more weight)

5) Get Outdoors – There is something borderline magical about fresh air. We have such mild weather; if you dress appropriately there is no reason not to be outside on a regular basis. Decreased stress, increased energy, more concentration, and a stronger immune system have all been linked to spending more time outdoors. Go for a walk at the park, kick or throw a ball around, camp, or hike as much as possible. Don’t let the cold weather put your fitness goals on ice. Catch your winter months of fire with my 5 tips for staying warm and fit all winter long – and reap the reward come summer time.

Yours in Health and Fitness,

MadDog Meg

Magic Muffin Batter

Fri, 06 Jan 2017 20:01:28 GMT

I’m totally against this war on carbohydrates, but I understand why it started. Grocery stores, fast food spots, and restaurants are packed with unhealthy nutrient deprived, bleached carbs that have be laced with artificial sugars and preservatives. Real from the ground carbs are packed with nutrients, and are a quick form of energy for your body. While most of us don’t have the time, or know how, to make our own bread anyone can make my magic batter.

This batter can be made gluten free, in a variety of flavors, and can be used for muffins, pancakes, waffles, or breads. Make a batch, refrigerate the rest for 3-4 days or freeze it.

The base is
3 Cups Flour of Choice
1 tsp baking soda
1 tsp baking powder
1 Tbsp Oil of Choice
1 Egg
1/4 c Apple sauce
3/4 c Cup Honey
1 Cup Milk of Choice
1 Cup Fruit of Choice
1/2c Nuts of choice

First mix all the dry ingredients, then all the wet. The combined the two. I usually just put everything in my blender (Blend Tec) for 5 min muffins. Then you can add in whatever fruits or nuts you’d like. I like to make banana nut with using banana, raisins and walnuts. I also make cranberry pumpkin in the fall, and strawberry almond in the summer.

I prefer to make mini muffins. They cook faster, and are easy for kids, snacks, or on the go.

When I’m making them for a group I like to add a little frosting for a crowd pleaser. Just 1 Cup Cream Cheese and 1/4 Cup Honey whipped together – YUM!

Five-Minute Meals

Fri, 06 Jan 2017 20:01:27 GMT

I’m not surprised that the fast food industry has really become so successful. With our lifestyles getting busier and busier we’re all looking for ways to save time – and money. But like a high interest credit card for every minute we save, we’ll spend 10 minutes later in life sitting in doctors’ offices, waiting in lines for prescriptions, and being laid up. And for every dollar we think we save we’ll end up spending $100 more on health care costs from the pesticides, preservatives, lack of nutrients, and artificial additives.

Enter my 5 Min Meals Series –

I get it. Sometimes there just aren’t enough hours in the days. But with a little planning and some creativity I can give you the tips you need to get nutritious foods in less time. Last week I taught my first 5 min meals cooking class – and it was a stellar success (if I do say so myself). I set a timer – and was about to make tasty filling meals in less time than it takes to sit in line at the drive through.

Now prepping fresh meat on the weekend is totally the way to go (cook up a bunch of chicken breast, bacon, etc….) but in a pinch prepared/frozen meats are a better option than stopping a greasy mystery meat joint. While my favorite grocery store for the products is the Sac Natural Foods Co-Op – the staff and convenience of Trader Joe’s makes it a close second. There refrigerated cooked meats – like the chicken strips below – and 3 min frozen grains – like their organic brown rice – making throwing a 5min meal together completely possible

Here are a few of the recipes I made – All of the recipes are for 1 Servings – for an active woman – Men add 50% more. Only you know your body. If you are eating healthy food, and exercising regularly, eat until you are satisfied.

I’m already brain storming for my next set of 5 min meals – try these out and let me know what you think!

Peanut Stir Fry

4 oz frozen cooked Shrimp
1 tsp Sesame Oil
1 Tbsp Peanut Butter
1 Tbsp Peanuts
1 Cup Broccoli Slaw
1/2 Bell Pepper
1 Cup Brown Rice

Directions: Cover frozen shrimp in cold water. Sautee oil and peanut butter
until melted – add veggies – cook to desired
consistency – add shrimp and peanuts.
Sautee until warm. Pour over brown rice.( Until you’re a pro like me this one might take you 6.5 minutes.)

Chicken Greek Salad

4oz Chicken
1 Tbsp Crushed Walnuts
1 Tbsp Feta Cheese
2 Cups Greens of Choice
Olives, tomato, cucumber to taste
Chopped Purple Onion to taste

Dressing: 1 Tbsp Olive Oil, 1 tsp garlic,
1/2 tbsp balsamic vinegar

Directions: Mix all ingredients together

This meal doesn’t have enough carbs, try adding toast or pita to make it a complete meal

Lavash Wraps

1 Trader Joe’s Lavosh Bread
1 Tbsp Hummus
1/4 Avocado
4oz Meat of Choice
Veggie Ideas: Bell Pepper, Cucumber, Spinach,
Lettuce, Olives, tomato

Directions: Smear Hummus on Lavosh, over with toppings, roll up and enjoy

This Year: Form Habits, Not Resolutions

Fri, 06 Jan 2017 20:01:24 GMT

As another year comes to a close I found myself writing my annual “How to achieve your New Year’s Resolutions” article. Where I go on and on about setting realistic goals, how achieve them, and blah blah blah. 12 months later, most still haven’t achieved their goals, and like a recording I say the same thing all over again. Isn’t that the definition of insanity?

In response to achieving New Years resolutions I heard one person say, “I never set them, then I never break them.” “That’s a crappy attitude,” I thought. While you won’t fail if you don’t set goals, you’ll also never succeed.

Instead of trying to teach people how to make realistic goals – this year I’ve decided to just make them for you. No matter what your health and fitness goals are- more muscle, less fat, better sports performance- Changing these 5 tips from resolutions to habits will have you at your fitness goals in no time!

1) Eat Breakfast EVERY DAY
Start your metabolism off right with a nutritious meal each and every morning. On average people who eat a balanced breakfast regularly have less unhealthy body fat, and are less likely to make bad nutritional choices through-out the day. Try to include a starch or carb like: potatoes, oatmeal, whole wheat bagel- A Protein like: nitrate free turkey bacon, cottage cheese, Greek yogurt, turkey sausage- A Healthy Fat like: avocado or peanut butter-, and A Fruit

Try one of these quick and easy muscle building fat burning breakfast recipes to stay healthy, increase your metabolism and improve your mood:

Protein Packed Parfait
8oz Greek Yogurt + 1 tsp Honey
1c Blue Berries
2 Tbsp Granola
Mix honey with yogurt, top with fruit and granola

Green and Lean Protein Shake
1 Banana
1c Strawberries
1c Spinach
1c Ice
1 Scoop Vanilla Protein Powder
8oz Vanilla Almond Milk
Blend and Enjoy

Fat Busting Breakfast Burrito
1 Whole Wheat Tortilla
1 Egg + 1Egg White
1/2c Mushroom
1 Turkey Bacon
1/4 Avocado
2 Tbsp Salsa

2) Sleep 7-8 Hours EACH NIGHT
Sleep is an important time for your muscles to recover and become stronger, meaning they’ll help you burn more fat. Getting enough sleep also wards off chronic disease, improves mood, and keeps you energized (without the caffeine hang over).
Try Setting a Sleep Alarm: Set an alarm 8 hours before you have to be up for 1 week. See how often you get to turn the alarm off before going to bed.

3) Drink 80-100 oz Of Water Each Day
Hydration is key to fat loss and overall health. Staying hydrated has long been linked to decreasing headaches, reducing symptoms of depression, and appetite control.
Try buying a large reusable water bottle
This year buy a 30oz water bottle and drink 3 each day. For 1 week try keeping 3 rubber bands on your wrist, take them off as you finish each bottle.

4) Stay Active
Does the idea of 12 months in a gym scare you straight to Halloween? Good News! Staying active and healthy can be done most anywhere. This year try out a few sports and see what sticks. Sacramento has a thriving community and recreational leagues in Soccer, Ultimate Frisbee, Roller Blading, Biking, boxing, hiking, and Indoor Climbing
5) Eat more real fresh food
Eating of lots of fresh fruits and vegetable is to your fitness goals, like oil is to a car. Can run without it- but will go a lot slower and do tons of damage. The vitamins, minerals, and antioxidants found in fruits and veggies will keep you healthy, fit, and full all year long!
Try This year each week plan to get veggies in at one snack each day.

Ready for some help getting your habits to stick? Check out the accountability of my fitness community at Train Hard Or GO Home. Mention this article and your first work-out is free!

12 Days of Fitmas

Fri, 06 Jan 2017 20:01:23 GMT

As seen in the December 2014 issue of Health & Fitness Magazine

Looking to Gain Muscle and Lose Fat?

Fri, 06 Jan 2017 20:01:22 GMT

You can’t. It’s almost physiologically impossible. That’s like saying I want to get a bigger car with better gas mileage.

The typical way you lose fat is by cutting calories and increasing high intensity exercise. In order to gain muscle you increase calories, along with the load of weight you’re moving on a regular basis.

When you lose fat, that may make the muscle underneath the more visible – which makes you feel like you’ve gained muscle.

The problem with Eat Less and Move More:

Would you put less gas in the tank – then try to drive further? If you eat too few calories, and move more, chances are your body will forfeit some of your lean muscle mass. The answer is to eat the right amount of good quality food, work out based on your goals, and what’s realistic for your lifestyle long term.

We all have natural body types. Based on our genetics and life style growing up (probably along with what hormones and toxins we were/are exposed to). You’ve probably noticed if you gain weight easily, find cardio exercises easier, or gain strength quickly. Often times instead of working with our bodies we try to work against them. The full figured woman’s tries to eat 1000 calories and running on the treadmill every day. The lean gentleman is pounding protein shakes, and trying to squat a small car.

Changing your natural composition is a big commitment, and often times not the healthiest choice. While I’m always about balance, the only way to truly achieve long term success if to first decide what’s realistic for your lifestyle, then accept the body that lifestyle gives you. Not the other way around.

No matter what your goals are – body composition changes take calories and nutrients. Check out the article in this issue by Dr. M (PHd in Food and Nutrition) about portion size and calorie intake.)

1 Month Work – Out

Work-Out for Fat Losers
3 Days

Day 1 – 30 min Interval Cardio 3min Run / 1 min Walk + 30 min Strength Training
Chest, Tricep, Quadriceps, Calf. 15reps, 3 Sets
Day 2 – 30 min Stretching /” Yin Yoga” + 30 min Hill Training
Day 3 – 30 min Interval Cardio 3min Run / 1 min Walk + 30 min Strength Training
Back, Biceps, Hamstring, Shoulder. 15 reps, 3 sets

Chest, Tricep, Quadriceps, Calf
Set 1 Set 2 Set 3
Push Ups Chest Fly Burpee
Tricep Dips Bent Tricep Extension Over Head Tricep Extension
Jump Squat Single Leg Sit / Stand Single Leg Step Up
Calf Raise Single Leg Calf Band Abduction/Adduction
60 sec Bonus Core Circuit: Fore Arm Plank – Superman – Double Crunch

Back, Biceps, Hamstring, Shoulder
Set 1 Set 2 Set 3
Bent Over Row Upright Row Cable Row
Bicep Curl Hammer Curl to Shoulder Press Chin Up (Assisted)
Lunge to S. Press Barbell Dead LIft Bench Glute Bridge
60 Sec Plank 60 Sec Superman Leg Lifts

Work-Out For Muscle (size) Gainers
3 Days

Day 1 – 15 min Interval Cardio 2 min Run / 1 min Walk + 45 min Upper Body Work Out
Day 2 – Stretching or “Yin Yoga” + 1 Mile Run
Day 3 – 45 min Lower Body Work Out 8 reps/3 Sets

Upper:
Set 1 Set 2 Set 3
Push Up Bench Press Burpee
Tricep Dips Overhead Triceps Extension Single Arm Tri. Extension
Shoulder Press Front Raise Lateral Raise
Bicep Curl Hammer Curl Chin Up (Assisted)
60 sec Bonus Core Circuit: Fore Arm Plank – Superman – Double Crunch

Lower:
Set 1 Set 2 Set 3
Lunge Dead Lift Burpee
Weighted Squat Jump Squat Single Leg Step Up
Calf Raise Single Leg Calf Raise Band Abduction/Adduction
Full Sit Up Oblique Crunches Leg Lift

Bonus Core Circuit: 60sec Palm Plank – Side Plank Lift – V-Up

*All work-outs should start with a 5-10 min medium paced warm up, then move into 5-10min of active stretching (Stretches in motion). All work-outs should end with a 5-10 min medium paced cool down, then end with 5-10 of static stretching(Holding stretches for 30+ seconds)

As seen in the July 2014 Issue of Health and Fitness Magazine

Sacramento Running by Heather West, Guest Blogger

Fri, 06 Jan 2017 20:01:20 GMT

Inhale. Step. Step. Exhale. I wiped the sweat off my forehead with my sleeve and drank some water. My breathing and the sound of shoes hitting the pavement echoed in my head. The huge groups of people cheering on both sides of the race course made me so happy. Their smiles and positive cries gave me energy. When I saw the sign that said “Mile 26” I was in a state of disbelief. Is it really almost over? I turned to my friend who had run last 5 miles with me and said “We’re almost there. I can’t believe it. WE’RE ALMOST THERE!” Finally, we turned the corner and I saw that banner that said “FINISH” in big letters, and I saw the volunteers holding out the medals and I don’t think I was thinking about anything. I just felt joy at reaching the end of this adventure. I made my last sprint over the finish. There was a huge smile on my face. I had just finished my third marathon.

Four years ago, my Dad ran his first marathon at the age of 54. I was inspired and wanted to see if I liked running and how far I could push myself. My goal is always to finish a race and have a great time doing it. There are many aspects of running I enjoy. One of these is the feeling of joy and accomplishment I get when crossing the finish line. If you want to try something new and see if you enjoy running or walking, I suggest you start off with a 5K. That is 3.1 miles and you can walk the entire thing. It is especially fun if you get friends and family together and all walk or run together.

Here are just a few races in the upcoming months that sound pretty exciting. The summer months are not popular for longer distances but I like to do some fun 5Ks for good causes during these months.

May

May 4 – Fair Oaks Sun Run 5 Miler. http://www.fairoaksfiestarun.com/. Distances – 5 miles, 3 miles. I think it would be fun to run among the chickens! You can count on good weather and a challenging course.

May 10 – Komen Sacramento Valley Race for the Cure. http://www.komensacramento.org/komen-race-for-the-cure/ . Distances – 5K, 10K. This was my first 5K so I really enjoy it. Put on your finest pink and support this great cause. This is a good race if you want to walk too.

May 24 – No Excuses 5K. http://www.noexcuses5k.com/ . Distance – 5K. You run through Land Park, which is a great location. Very casual atmosphere. I know several people who have done it and had a great time.

June

June 8 – Kaiser Permanente Women’s Fitness Festival. http://www.womensfitnessfestival.com/ . Distances – 5K, Half Marathon. I have done this fun women’s only race for the last three years. The course winds through downtown and midtown, and ends at the Capital where they treat you to a healthy breakfast from Whole Foods. The proceeds benefit WEAVE.

July

July 4 – Folsom Firecracker. http://www.folsomfirecracker.com/page.asp?id=28 . Distances – 5K and 10K. Walk a few miles before going home to enjoy your BBQ! This is a popular date for Fourth of July races. Check online closer to July for one in your neighborhood.

July 25 – Fab 40s 5K. http://fab40s5k.org/ . Distance – 5K. I love doing races in great locations, and I have walked through this neighborhood many times. Proceeds benefit Alzheimer’s Association.
Check out my article in each issue of Health and Fitness for upcoming events, motivation, and tips on how to get active.

Heather West has been running for the last four years. She currently writes for Active.com and has completed 3 Marathons, 9 1/2 marathons, and 1 triathlon (so far).

Summer Cooking: Beat the Heat

Fri, 06 Jan 2017 20:01:17 GMT

It’s official, summer is here! It’s hot, it’s bright, and we’re busy! Hot food can be a turn-off and nobody wants to turn on the oven anyway. But there is no need to settle for unhealthy quick meals, high calorie deserts, or sugary drinks. Check out a few of my favorite summer recipes to stay Full, Fit and Cool.

Cucumber Boats
This recipe is a refreshingly different MadDog Original. I got the inspiration from Mayaheul’s on 12th and K Street. This is probably one of my all time favorite summer recipes. It has it all: low fat, high protein, quick and easy to make. And if that isn’t enough to convince you to try it, it’s served in cucumber boats which are beautiful to look at. And did I mention it’s healthy too? Great as an appetizer or party food. ENJOY!

Prep Time: 15-20 minutes Total Time: 15-20 minutes Makes 4 Servings

Ingredients:

8 ounces cooked baby shrimp, chopped
.5 cup black beans
.5 cup Corn Kernels (fresh, frozen, or canned)
1/4 cup fresh cilantro, lightly chopped
1/2 medium mango, peeled and diced
1/4 cup purple onion chopped
1/2 Avocado, chopped
1/2 Jalapeño, chopped finely
2 large-size cucumbers (for the cucumber boats)

Dressing:
Juice of 2 limes
1/2 tsp sea salt
1 tsp. cayenne pepper (add more or less to taste)

Directions
1) Cut cucumber in half, and clean out the center.
2) Combine all ingredients (including the inside of the cucumber)
3) Top with lime juice and cayenne pepper before serving

Sue’s Roasted Corn Salad

One of my clients brought this in to try on a warm summer day, and I was hooked. Definitely a must share- Thanks Sue! This recipe works best if you can roast the corn on the BBQ, but also works fine with whatever corn option is available. This recipe counts as a carb. Add a protein and a non starch vegetable for a complete meal.

Prep Time: 15-20 minutes Total Time: 15-20 minutes Makes 3 Servings

Ingredients:

2 cups roasted corn (about 4 ears)
1/2 avocado, cut into cubes
1 cup cherry tomatoes, halves
1/2 cup finely diced red onion

Dressing

1 tablespoon olive oil
1/2 teaspoon grated lime zest
1 tablespoon fresh lime juice
1/4 cup chopped cilantro
1/4 teaspoon salt (maybe a little more)
1/4 teaspoon pepper
Directions

1) Combine the corn, avocado, tomatoes and onion in a large bowl.
2) Mix together the dressing ingredients in another bowl, pour over the salad, and gently toss to mix.
(To roast the corn, I lightly coat with olive oil and put directly on the barbecue)

Speedy Soft Serve

A client of mine found this recipe on SparkPeople.com. It’s great summer dessert with an endless amount of possibilities. Thanks Speedy!
Prep Time: 5 minutes Total Time: 5 minutes
Makes 3 Servings

Ingredients:
4 Frozen Bananas
1/2c vanilla Almond Milk

Directions:
1) Blend bananas in food processor or blender.
2) Add almond milk until desired consistency is reached.
3) Freeze for 10-15min or eat immediately.
Flavor Variations: Top with cinnamon, strawberries, nuts or 1 tsp maple syrup. Also try adding 2 tbsp cocoa powder and/or 1 tbsp peanut butter while blending for a chocolate banana twist.

Refreshing Pineapple Cooler

When client appreciation week comes around, this MadDog Original hydrating drink/popsicle is always on the menu.

Prep Time: 5 minutes Total Time: 5 minutes Makes 3 Servings

Ingredients:
18oz Zico Coconut Water
9oz Fresh, not from concentrate Pineapple Juice

Directions
1) Mix, Chill, and Enjoy!
Also try freezing for a yummy pineapple popsicle

The Fitness Professional’s View on Weight Loss

Fri, 06 Jan 2017 20:01:14 GMT

I’ve been in this fitness industry for over 10 years – and from day 1 to day 3650 “Weight Loss” has to be hands down the number request of my clients.

What is weight?
According to google weight is “a body’s relative mass or the quantity of matter contained by it” meaning the total of everything under your skin. Your skeleton, muscles, organs, etc….

Why does the body lose and gain weight?
The body gains and loses weight all throughout the day as its composition changes. Hydration, hormone balance, metabolism, and timing of food intake all play a role in weight loss/gain

What does body composition mean?
Body composition breaks weight down into muscle tissue, fat tissue, organs, and your skeleton.

How do I lose weight?
Well….you could cut a limb off, get an organ removed, or stop eating for awhile.

How do I lose body fat and gain muscle?
Glad you asked. First of all fat is not the bad guy. Your body uses fat to insulate, provide support/cushion, store and distribute vitamins. What most of us want is to lose any extra unhealthy fat. You body is a master of survival it will forfeit muscle if it doesn’t have enough calories to sustain it. It will also store fat if it’s not sure when the next meal is coming. Conversely if you are moving a heavier load than normal, more often than normal and eating enough of the right kind of calories your body will build muscle.

Weight, when you’re talking pound to pound, is a relatively arbitrary number. Getting on the scale everyday can be counterproductive because it doesn’t give you a good indicator of how your composition is changing on the inside. Muscle is heavier than fat, if you put on some lean muscle you could first see the scale go up, which triggers most people to eat less, which causes your body to store more fat.

A better indicator of how good you’ll look in a swim suit, how healthy you’ll be, and if your fitness program is working is body fat percentage, muscle mass percentage, inches in a particularly flabby spot or measuring your strength or endurance level (like with a 60 push up test or 1 Mile run).

Whatever your fitness goals are finding a realistic forever fitness plan along with a balanced diet are the way to achieve them.

Stop by Train Hard Or Go Home and mention Health and Fitness for a FREE body fat and muscle mass test.

As seen in the June 2014 issue of Health and Fitness Magazine

The Dr. Weighs in on Balanced Eating by Dr. Mithia Mukutomoni, Ph.D.

Fri, 06 Jan 2017 20:01:13 GMT

Hi, I’m Dr. Mithia Mukutmoni, affectionately referred to as Dr. M by my students. After receiving my Bachelors in Biology I wanted to know more about the body and returned to earn my PHD in nutrition. Being a recreational athlete myself I was personally vested in making my way through all of the nutritional propaganda to learn how to fuel myself and my family. Over a decade and quite a few races later I’m happy to report I have found the answers, and am ready to share them with you.

I’m dedicated to banishing half truths about nutrition, fad diets, and false information put out for the sake of profit. I’m here to give you a professional unbiased view of how to achieve a healthy balanced diet that will set you up for a ton of energy and keep off chronic preventable disease. Read on for the first of my 3 piece series on balanced eating. First we’ll start with the main building blocks of your everyday diet, then portion size, followed by eating for your specific goals.

When I was first asked to write a nutritional article for Health and Fitness I immediately got excited for the opportunity to help people understand the principles of balanced healthy eating.

What about the phrase “eat a balanced diet”? What does this mean? It means that no nutrient (carbohydrates, fats, proteins, vitamins, minerals, and water) is overemphasized or underemphasized. Each nutrient has a specific job. Drastically reducing one OR increasing it will invariably affect how others will be digested, absorbed, and used by the body.

Carbohydrates: Sugar. That’s right I said it – carbs are sugar. But that’s not the problem. Our bodies break down carbs into glucose (sugar) to make nutrients and energy easier to harvest. Our bodies naturally break down sugar. Carbohydrates are the main source of energy for our brains and nervous system (ever notice how low carb dieters are noticeably forgetful and irritable?) and comes along with a ton of vitamins and fiber. These nutrients are key players in preventing chronic disease and maintaining balance. The problem sugars are the artificial ones, and overeating foods with low nutritional value. (Think most anything tasty you’d find on a dessert menu)

Healthy Carb Options: Beans, Whole Grains, Fruits, Vegetables
Dr M Tip: When choosing grains make sure the first ingredient is “Whole (insert grain name here)”

Protein: By now everyone has heard that protein is the main building block for muscle. So eat more to build more muscle right? Not so much. Protein has several other functions like making and maintaining blood cells, organs, nerve, bone, and brain tissues, along with hormones and antibodies. Eating a ton of protein doesn’t not mean your body will use it all to give you Madonna or Arnold’s Arms. Protein is the building blocks, but carbs are the delivery truck – and it has more stops to make than what looks good in a swim suit. The only way to build muscle is to eat a balance diet, while increasing the amount of load you move during your work-outs – in addition to adopting other healthy habits that keep you body balanced like proper hydration and sleep. (the majority of muscle building is actually done during the recovery phase and sleep)

Healthy Protein Options: Organic: chicken, turkey, fish, beef, rice and beans, quinoa, cottage cheese

Dr M Tip: The average person needs just over 1 g of protein per kilogram of weight per day. If you weight 150lbs X .45 Kilograms = 67g of Protein per day. Athletes and body builders may need up to 1.8 g per kilogram.

Fat: I know I know, the name alone has you not wanting to eat it. Believe it or not Fat is not actually what makes you “fat.” Let’s just start calling fats by their proper name “lipids,” to change the stigma. Lipids have a ton of important body processes like helping your nerves communicate, supporting joints/ligaments/organs, and there are also a lot of vitamins that can only be absorbed in your body through fat (fat soluble – Vitamins A, D, E, K).

Healthy Fat Options: Nuts, Oils, Avocado, Soybean

Dr M Tip: Decrease your intake of lipids that are hard at room temperature (saturated fats) and try to eliminate your intake of trans fats all together – like partially hydrogenated oils.

Practice the “90/10” rule. The 90/10 rule means you should consume 90% of your Calories with nutrient dense foods, and 10% can be less nutrient dense foods. For example, 200 Calories out of a total 2000 per day, can be “spent” on two pieces of See’s candy or one serving of Cheez-its, while the other 1800 should come from whole grains, whole fruits and vegetables, a lean protein source, and low-fat dairy products.
There are a lot of programs out there that prescribe cutting out nutrients to accelerate results. Don’t be fooled, your body needs the proper balance of proteins, carbohydrates, and lipids to function effectively. Quick tricks, and unrealistic diets will almost always lead to yo’yoing and increase health problems. Check out my next article for to learn about proper portion sizes of each and more sound advice on how to permanently reach your health and fitness goals.

Dr Mithia Mukutmoni
BS Biology UC Irvine
PhD Nutrition UC Davis, minor in biochem and endocrinology
Current Professor at Sierra College, 12 years

6 marathons – 15 1/2 marathons – 7 Olympic distance Triathlons – 3 Spring distance Triathlons
1 half-ironman Tri – Death Ride–15000 ft climbing, 13O miles – 4-Day endurance ride for the NorCal Aids Project

Undercover Unhealthy Foods

Fri, 06 Jan 2017 20:01:12 GMT

Most of us appreciate the importance of staying healthy- and if you’re reading this magazine you’re already making an attempt to be healthier. Being healthy and fit is relatively simple in theory. Eat lots of fresh foods, lean proteins, sleep 8 hours a night, drink plenty of h20, and stay active. While we all continue on our journey to reaching our health and fitness goals keep an eye out for my dirty dozen that can foil even the best nutritional intentions:

1) Granola- The brown color and dried fruit makes granola and granola bars seem like a good choice. Unfortunately most granolas are packed with fat, sugar, and preservatives to extend self life. Check the labels for added sugar and ingredients you can’t pronounce. Even better, try making your own granola at home with toasted oats, raisins, maple syrup and peanut butter.
2) Trail Mix- A fruit and nut mix can’t be too unhealthy right? WRONG! While you can make you own high energy quick and easy fruit and nut mix at home, most premade trail mixes are incredibly high in preservatives, calories, sugar, and salt.
3) Yogurt- High in calcium and immune system boosting live cultures, yogurt has its place in a healthy diet. Fat Free/Sugar Free and flavored yogurts can negate the health benefits by adding loads of sugar or sugar substitutes. Go for a plain or Greek yogurt and add your own honey and fruit for a tasty and truly healthy snack.
4) Sushi- American-ized sushi rolls are often topped with mayo-based sauces, nutrient free white rice, fried food, and imitation meats. Most of the rolls you see on the happy hour menu are far from healthy. Stick with sashimi, soy beans, and sauce free options.
5) Protein Supplements- Protein drinks and bars are an easy quick fix, but a horrible idea for a regular diet. Almost all of them are packed with sugar/artificial sweeteners and laced with chemicals. Keep raw nuts or fruit on hand for a quick snack, and try making your own shakes at home with a no sugar added high quality protein powder.
6) Energy Drinks- All 7 million different energy drinks that are on the market are terrible for you. Like supplements, energy drinks aren’t regulated by the FDA, and can pretty much make whatever claims they want. Caffeine, sugar, artificial colors/flavors are all combined in flashy packages with catchy slogans to wreak havoc on your heart, brain, and metabolism. Use regular eating, sleep, water, and natural electrolytes(like bananas or coconut water) to keep your energy up and your mind alert.
7) Turkey Sandwich- When in doubt go with a turkey sandwich right? The turkey sandwich may be the healthier choice on the menu, but when burgers and pastas are the other options, it doesn’t take much to be “healthier.” Turkey sandwiches are often covered in full fat mayo, contain high sodium, have nitrate packed deli meat, and are served on white bread. When you can’t cook at home, try requesting whole grain bread and using mustard instead of mayo.
8) “Low Fat” Muffins- Low Fat just means less fat than the muffin to the left or right. Whenever fat is taken out of a recipe, it is replaced with sugar and other additives that can leave you less satisfied, and still full of unhealthy calories. Be sure to read the nutrition labels.
9) Vegan Products- Vegan just means animal friendly- not healthy. Sugar is a vegan food. Many vegan foods use high sugar and high fat ingredients for flavor.
10) Frozen Dinners- Typically low in vegetables and nutrients plus high in sodium, frozen dinners are best left in the freezer section. When in a pinch look for lower sodium meal options, and add a vegetable to the side.
11) Diet Soda- In my opinion the word “Diet” typically means unhealthy. Made with artificial everything it triggers unsuspecting drinkers to eat more calories because your body get the sensation of calories without the energy that comes along with real calories. At all costs AVOID soda. When it’s not possible just drink less of the real thing.
12) Wheat Bread- It’s a sad day when wheat bread is on my dirty dozen list. Turns out “wheat bread” typically just means a little wheat mixed into white flour. Look for labels that have the 100% whole grain stamp, say 100% whole wheat/grain on the front, and have 4g of fiber or more.

New information. Same point. Focus on doing what it takes to eat more real food. Always check the nutritional labels and ingredient lists, you may be surprised at what you find. When you’re in a hurry remember my dirty dozen and make the best choice possible.

Staying up on the nutritional world is hard! If you need some help, consider joining a group focused on staying healthy and fit- like my fitness community at Train Hard Or Go Home. Mention this article for a free work-out.

Strength Training Program

Fri, 06 Jan 2017 20:01:11 GMT

Total Body Resistance Training designed to tone and evenly strengthen. Watch on our YouTube channel.

Three Pyramid Sets: Reps: 12, 10, 8. Equipment Needed: Dumbbells, Mat.

Circuit One: Reverse Fly, Lateral Squat, Single Leg Row
Circuit Two: Dead Lift, Bicep Curl to Shoulder Press, Burpee with a Row
Circuit Three: Lateral Lunge, Row to Triceps Extension, Jump Squat with a Turn
Core Conditioning: Windmills, Plank Ups, Crunches

Yoga Flow Workout

Fri, 06 Jan 2017 20:01:10 GMT

Yoga Flow workout for balance and core strength. Watch on our YouTube channel.

Equipment Needed: Yoga Mat

SEQUENCE:

Start with a Plank, 3 Leg Dog, Hip Opener, Crescent Lunge, Dragonfly Twist, Twisted Crescent, Crescent Lunge, Warrior 2, Warrior 3, Crescent Lunge, Back to Plank and Down Dog. Repeat with opposite forward leg.

Chaturanga Push Up to Up Dog, Down Dog, bend knees and float forward, hug forehead into knees. Halfway Lift with a flat back, stand up and back bend, flat back down to ground. Plank, Down Dog, Hip Opener, Crescent Lunge. Bring hands to heart, opposite elbow to knee. Crescent Lunge, Warrior 3, Half Moon, Warrior 2, Reverse Warrior. Repeat with opposite forward leg.

Chaturanga Pushup to Up Dog, Down Dog, bend knees and float forward, hug forehead into knees. Halfway lift with a flat back, stand all the way up, pull wrist to the opposite side, repeat on other side. Hands to Heart, flat back down to ground, back to plank, lift leg and sit back to 3 Leg Dog. Hip Opener, rotate forward set food down, repeat with other leg, Walk hands to feet and slowly stand up. Stretch arms over head and bring hands to heart. Climb into tree pose, grow branches, bring arms in and turn knee forward. Warrior 3, Standing Splits, Warrior 3. Stand all the way up, Reverse Namaste, Flat back down to ground, walk hands to plank.

Chauranga Push Up to Plank. Walk hands to feet, slowly stand up, Stretch arms over head, bring hands to heart, climb into tree pose, grow branches, bring arms in and turn knee forward, Warrior 3, Standing Splits, Warrior 3. Stand all the way up, Reverse Namaste, flat back down to ground, walk hands to plank.

Chaturanga Push Up to Up Dog, float forward, hug forehead to knees. Halfway lift, then stand all the way up. Reverse Namaste, flat back down to ground. Float back to plank, Child’s Pose. Repeat if you’d like.

Active Warm Up

Fri, 06 Jan 2017 20:01:07 GMT

Stretch your muscles and loosen your joints before each workout to prevent injury.

Watch on our YouTube channel.

Wrist Circles
Wrist Yes/No
Ankle Circles
Point/Flex
Inversion/Eversion
Wrist Stretch
Low Lunge Hip Stretch
Plank to 3 Leg Dog
3 Leg Dog to Hip Opener
Roll Up
Shoulder Stretch
Prayer Hands
Tree Pose
Warrior 3
Standing Splits
Warrior 3
Shoulder Stretch to Reverse Namaste
Forward Fold
Chaturanga Push Up
Roll Up
Shoulder Stretch
Prayer Hands
Tree
Warrior 3
Standing Splits
Warrior 3
Shoulder Stretch to Reverse Namaste
Forward Fold
Chaturanga Push Up to Up Dog
Down Dog
Float Feet Forward
Hug Forehead to Knees
Halfway Lift
Stand All the Way Up
Prayer Hands
Reverse Namaste
Flat Back to Ground
Float Feet to Plank
Child’s Pose

10 Reps Each/Repeat 3 Times

Healthy Food’s Fight Against Time

Fri, 06 Jan 2017 20:01:07 GMT

When my friends over at Sac and Company asked me for some advice on quick healthy lunches for their moms in a rush as they transition into the school year, I dug deep to bring out some of my favorite weapons in healthy food’s fight against time. Check out my notes from the segment below and check back soon for a link to the video:

For Moms On The Run (and other busy people too)

Summer fun has come and gone once again. Just when you got in the swing of a vacation schedule and warm weather, school had to go and start. As we all readjust to more traffic, more appointments, and less free time, here are a few quick and easy meal ideas to help moms (and non-moms) keep their energy up and stay on track with those health and fitness goals

Lavosh Wrap : Cover your wrap with hummus or avocado, top with your favorite nut, then load up with veggies. If you’re so inclined you can also add a slice or two of deli meat.
1 Lavosh Wrap
2 Tbsp Hummus
2 Tbsp Sunflower Seeds
1 Cup Chopped (Bell Pepper, Cucumber, Tomato, Spinach)
4oz Deli Slice Turkey

Green-a-Colada Smoothie: Not the Jamba Juice kind. Moms on the run should really warm up to their blender. This guy can provide you with all of the nutrients and energy to get through pick-up, drop-off, homework, and dinner prep in the blind of an eye. Be sure to add a healthy fat and carb to keep yourself satisfied – or if you find an extra 120 seconds lying around try having a piece of peanut butter toast on the side.

8 oz Unsweetened Coconut Milk
½ c Mango
½ c Pineapple
1 Banana
1 C Kale

*Top with Chia Seeds for extra protein and fiber

Breakfast Muffins : Moms, you might either have to hide these from the family or make enough to share. Before it’s time for bedtime stories through these bad boys in the oven for breakfast make quick and easy. Just cover your favorite vegetable in eggs, pop them in the oven for 20min and you have egg muffins you can top with avocado and salsa, or throw on a bagel.

With these quick and easy meals, no time is no longer an excuse! To get closer to your fitness goal, and for more energy keep these few staples around!

Farm Box Food Prep

Fri, 06 Jan 2017 20:01:06 GMT

These last few years I’ve really made a commitment to eating local and organic more often. I only get this one body, and I want to put in the most premium fuel. In an effort to help the studio get in the same habit I started getting farm boxes delivered once a week from Shared Abundance Organic Farm. The main feedback I got was that some produce goes to waste either due to not knowing what it is, or not eating it in time. I get it. We’re use to have everything come prepackaged and ready to go. Eating local and organic requires a little more elbow grease. But it’s worth it, and once you make the shift your body won’t want you to go back.

In order to help us all make better use of our veggies I’ve decided to start renting a local kitchen once a month to prep our boxes. We had a great time at our inaugural Farm Box Food Prep Group.

Below is a review of what we did – and a little more about what you got in our farm box

Curly Kale: This is one of the most nutritious greens around- quite literally pound for pound kale is among the most nutrient dense foods on the planet – which is why it’s so popular right now. But with lots of nutrient density comes well…density. We marinated the kale in canola oil then added onion and garlic so when it’s cooked it will be more tender. Add other veggies to the mix or a stir fry, or try covering in the eggs, and making a breakfast burrito. Curly Kale is also great for baking kale chips – a tasty winter treat. Rip your kale into bite size pieces and massage to cover with your favorite oil – choose one or a few spices (Chili, Lemon, Lime, Salt, Vinegar, Etc) then bake on 350 for 20-30 min , rotating regularly, until crispy.

Salad Greens: Cooked Kale is great, but raw kale offers many benefits than it’s more processed cooked counterpart cannot. When raw greens isn’t your thing getting raw kale down is best done by mixing it with other greens, nuts, dried fruit, and your favorite dressing (A few squeezes Citrus, oil and vinegar, or flaxseed oil are some of my favorites.) It’s also makes a great green smoothie. Because kale is so dense I always add a banana to my kale fruit smoothies. We started our salad base from the farm box, add veggies, your favorite nut, and dried fruit – and dressing to complete.

Sprouts: Each week I try to highlight another benefit of sprouts. Check out 10 great reasons to incorporate sprouts into your day here: http://www.care2.com/greenliving/10-reasons-to-eat-sprouts.html

We washed and cleaned our sprouts so they would be ready to grab and go for salads, stir fry’s, sandwiches, and wraps.

Garlic: While dried garlic is pretty powerful, fresh garlic is how nature intended. It takes a little work to get to this nutrient powerhouse, but with flu season around the corner it’s well worth it. We pre-cleaned and chopped some of our garlic so it would be ready for scrambles, stir frys, salads, meats, and grains. We also put it in the kale marinade and salad.

Tomato: Many local farms have green houses that allow them to continue to grow tomatoes in the winter. We threw our tomato’s in our salad and salsa.

Tomatillos: It might take some time to get used to incorporating these little guys into your diet. They’re great for your digestive system, cancer fighters, immune system, and energy booster, did I mention they also are a heart healthy food that helps control blood pressure? I add them to my weekly crock pot of beans or Spanish rice, and to my homemade salsa’s. You can also roast them.
We mixed our with tomato, cilantro, garlic and onion. You can eat this as a salsa, or add it to taco meat, scrambles, etc.

Check out this cooked Tomatillo recipe:
http://www.foodnetwork.com/recipes/salsa-verde-green-tomatillo-salsa-recipe.html

Or this Raw One: http://www.epicurious.com/recipes/food/views/fresh-tomatillo-salsa-239984

Strawberry: One up side of this warm weather is the late strawberry season! Last night we all tried eating a strawberry with the stem on – and nobody really noticed. Don’t let cleaning these fast fermenting berries go to waste over the time it takes to clean them. Wash, pull off the leaves and enjoy a handful. They’re also great in smoothies, (fruit or veggie) salads, with nuts, or oatmeal.

Acorn Squash: These do require a little muscle to open, but don’t be shy, you all workout enough to break into this nutrient powerhouse – 1 Cup of cubed acorn squash provides 40% of your daily Vitamin C needs and is one of the richest sources of the plant based anti-inflammatory nutrients omega 3s and beta-carotene . We roasted them face down with a little oil and salt for 30min. Next you can stuff them either sweet or savory, then cook for another 15-20min. BELIEVE OR NOT you can eat the skin, and it’s packed with fiber. Sweet: Try Maple Syrup and cinnamon, Savory: Try Olive Oil, Salt, and Garlic. Check out the recipe for stuffing them below.
http://www.eatingwell.com/recipes/southwestern_stuffed_acorn_squash.html

Lime: Add a twist of antioxidants to your water, salsa, and salad’s.

Large Box:

Cilantro: Cilantro is a natural internal cleanser, Its great in salads, salsa’s, and stir fry’s

Oat Straw: This tea does take some effort to make. Ruthann swears by it, and now I do too. I make at least one crock pot per week, and have started putting peppermint most batches.

Alpha sprouts: Contain calcium, potassium, vitamin K and C, these sprouts are great for salads, stir fry’s, sandwiches, and wraps.

Pomegranate: Pomegranate are packed with antioxidants. Katie swears by cutting these guys in 1/2 and pulling the seeds out under water. Check out this youtube video.
https://www.youtube.com/watch?v=gvC0iIfTVPA

3 Reasons to get on the Pumpkin Bandwagon…and 2 ways how

Fri, 06 Jan 2017 20:01:05 GMT

If you’ve ever smelled warm pumpkin on a cold winter day, surrounded by family or friends during the holiday season – you probably understand why the second the leafs turn orange pumpkin starts appearing everywhere. Your nose is keen to being attracted to foods that are rich in nutrients, which makes pumpkin an easy sell to your taste buds. Pumpkin deserves all the acclaim, it’s packed with just what you need for winter –

1) Keep your Immune System Strong – Pumpkin is rich in Vitamin A, C, and E, plus the minerals copper, calcium, and Potassium. Fights flu season with pumpkin season!

2) Stay Hydrated all Winter Long – With twice the amount of the hydrating electrolyte potassium as a banana,
(in 1 Cup of Pumpkin) pumpkin can help keep you hydrated during those winter cold days.

3) Beauty Aid – The fiber in pumpkin seeds helps manage weight, and the antioxidants and vitamins help prevent wrinkles.

Now pumpkin FLAVOR doesn’t have any of the benefits of real pumpkin, and you need to eat at least 1/2 a cup of real pumpkin to reap the rewards. That’s right, you can’t count on that pumpkin spice latte to provide these benefits.

How to Cook Your Own Pumpkin
Preheat Oven to 350 – Wash and Cut in 1/2 – Remove insides (save seeds for roasting) – Rub with your favorite oil – Place pumpkin halves cut side down in a roasting pan with 1 Cup of Water – Bake on 350 for 60-90 min or until flesh is soft enough to cut out.

Pumpkin Oatmeal
1 Cup Oatmeal
8oz almond Milk
1/2 Cup pumpkin Puree
2 Tbsp Cranberries
2 Tbsp Crushed Walnuts
1 Tbsp Cinnamon

Heat Pumpkin and Almond Milk – Add Oatmeal – Cook until desired consistency is reached – Add Remaining Ingredients – ENJOY

Now that you know the Power of the PUMPKIN – hop on the bandwagon and enjoy the ride.

2015 Men’s Health Urbanatholon

Fri, 06 Jan 2017 20:01:04 GMT

Another year of the urbantholon has come and gone – and boy was it a good one! This year I was lucky enough to be joined by my brother for the 11.2 mile classic distance.

Now if any of you have been on the website, it looks pretty extreme. As a multi-year finisher I’m here to tell you, it’s mostly hype. Don’t get me wrong, 11 miles is 11 miles – which for most (including myself, excluding my freakishly athletic brother) is no easy feat. But this race is more like an adult play ground – all ages and ability levels come out to enjoy some good old fashion hard work, accompanied by some beautiful scenery.

The race starts at At&t park, then we run up to the highest point in San Francisco (Coit Tower) – then continue past Ghirardelli Square. All the while, jumping over, ducking under, and crawling through whatever they put in front of us.

One of my clients, Steve G, trained really hard and impressed us all with his stamina.

Another client Smita N, had the best attitude, got out there, gave it her all, and had a great time.

Still another Luan A, was a first time urbanathlete. She overcame her fear and anxiety about the race, and even after her two running partners dropped out, she drove herself to the city, completed the race, and had a great time.

While this was a very challenging year for me, it was one of the best yet. I can’t explain how proud I am of everyone that came out and gave it their all. Until next year urbanathlon….and thanks for the workout!